How to Do the Hip Throw in BJJ
Also known as: O Goshi, Major hip throw
The hip throw (O Goshi) is the fundamental throwing technique. You turn in, get your hip under theirs, and use your hip as a fulcrum to throw them.
✓ Key Details to Master
- 1 Strong grip and forward kuzushi
- 2 Turn in 180 degrees
- 3 Get your hip under their hip
- 4 Pull them over your hip
- 5 Follow to side control
✗ Common Mistakes to Avoid
- ⚠️ Not turning enough
- ⚠️ Hips not under theirs
- ⚠️ Bending at waist instead of knees
- ⚠️ Not pulling with arms
- ⚠️ Staying too upright
🔄 Variations
- → Koshi Guruma
- → Tsuri Goshi
🛡️ Counters & Defenses
- → Block the hip
- → Counter throw
- → Sprawl
Track Your Hip Throw Progress
Log every time you practice the Hip Throw and watch your proficiency grow. MatTime helps you build muscle memory by tracking what you actually drill.
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Frequently Asked Questions
What belt level should I be to learn the Hip Throw? ▼
The Hip Throw is typically introduced at the white belt level. However, higher belts continue to refine this technique throughout their BJJ journey. The beginning of the BJJ journey. Focus on survival, basic positions, and fundamental movements.
Can I do this technique without a gi? ▼
The Hip Throw requires gi grips (collar, sleeve, or lapel) to execute properly. In no-gi, you would need to use alternative grips or different techniques.
How do I set up the Hip Throw? ▼
The Hip Throw is typically executed from standing. Key setups include controlling your opponent's posture and creating the right angle. Practice the entry repeatedly before focusing on the finish.